Partial Inversion Tuesdays

Perspective is everything. So why not turn things on their head regularly. Lifting yourself out of the way life normally flows can present things in a new light and with a fresh outlook. Turning yourself upside down may not cure the world's ills, but it can help rearrange your own world view.

One of the goals people present on their list of yoga desires and challenges, is to accomplish practicing a head or hand stand. It takes a considerable amount of upper body strength, balance, the ability to focus, and good proprioceptive awareness to approach these asanas in full. However, it is possible to affect aspects of these inversions which bring similar challenges and benefits. Excellent asanas in and of themselves, the poses in our sequence can also prepare you to reach your goals.

This upper body oriented sequence contains poses of partial inversion offering necessary strength building and awareness of proper alignment, needed to build into other, more complex inversions. These asanas also provide  benefits common among inverted postures.

The following is a suggested sequence to begin turning things around. We previously offered you, Salutation Mondays. Here is a proposal for Partial Inversion Tuesdays.

1.   5 modified A series salutations  3-5 breaths in the down dog*
2.   5 C series salutations *
3.   3 modified A series into dolphin position 3-5 breaths in each dolphin*
4.   3 modified A series into raised leg dog  3-5 breaths on each side*
5.   1 modified A series into dolphin plank and-or dolphin push-ups 5-10 sets *
6.   3 wall dogs 5-10 breaths each round. embryo between sets *
7.   Legs up the wall  1-5 minutes *
8.   Bent knee spinal twist *

* Begin with warm up salutations. As suggested in Salutation Monday's, start with modified A series salutations which leave out the classic chatturanga and up dogs. Do hold your down dog position for 3-5 breaths each round, if possible.

* Progress to C series salutations for 5 rounds.

* Return to A series. After 3-5 breaths in the down dog, drop to your knees and forearms. Measure off a forearms width by clasping the outside of your elbows, then clasp your fists creating an equilateral triangle. Lift your hips and come into the dolphin position. Hold the dolphin for 3-5 breaths. Release to extended arm embryo, then return to the down dog and complete the salutation. Repeat for three rounds.

* Modified A series into down dog. Keeping your shoulders and hips squared, raise and extend your right leg for 3-5 breaths. Keep your ears in line with your upper arms, extending through the crown of your head. Rest in the embryo between sides, if you choose. Repeat on the left side for 3-5 breaths. 3 rounds.

* Modified A series. From down dog drop to your knees and then to your forearms. From dolphin arms step your legs back into the plank position until your torso is level. Hold the plank for  5-10 breaths. To begin dolphin push-ups, inhale lift your hips into dog position. Exhale into the plank by first pressing back through your heels while dropping your hips and leveling your torso. Do not dive forward with your shoulders to level your plank. 1-3 rounds of 5-10 breaths each, transitioning rounds from down dogs.

* 3 wall dogs. Come into the down dog position by placing your heels on the floor next to a wall. Your heels are not against the wall to begin the asana unless tight hamstrings keep your heels from meeting the floor.  Bend your right knee, placing your right heel onto the wall in line with your right sit bone. Press your right foot into the wall. Lift your sit bones towards the ceiling as you simultaneously place your left foot in line with your right, hips width apart.  Let your head hang straight down between your arms with the crown of your head weighted towards the floor. Your buttocks and legs should be parallel to the floor creating a right angle to your torso. 3 repetitions of 3-5 breaths each. Rest in the embryo between repetitions.

* Complete your sequence with legs up the wall for 1-5 minutes.

* Finish your sequence on your back with a bent knee spinal twist at the wall.
 

Tips and Options:
    
After the opening salutations, if you choose, leave out the salutations and let your practice flow directly through the down dog position.

Rest in the embryo at any interval throughout your sequence, or use the embryo to bridge your poses instead of the down dog.

Make sure to keep your shoulders anchored as you move through this sequence.

Focus your attention on making sure there is no inappropriate tension in your neck.

Actively engage your head in your asanas by extending through your crown, always staying aware of maintaining the natural curve in your neck. Otherwise, keep your head and neck relaxed.